Green leafy vegetables are nutrition superstars, chock full of vitamins and other important nutrients. Romaine, leaf lettuce, butterhead, and mesclun are delicious in salads. Enjoy spinach either raw or cooked. Other greens, such as kale, collards, Swiss chard, and bok choy, require cooking. These greens are inexpensive and delicious. You can prepare them quickly and healthfully by sautéing or braising.

• Choose deep-colored greens without yellow or black spots and without signs of wilting.
• Greens will cook down, so use plenty. In general, a pound and a half of raw greens will feed four people.
• Raw greens will keep in the refrigerator for one week and sometimes up to two, but the fresher the better.
• Cooked greens can be refrigerated for up to four days and then reheated.

• Cut away the leaves from the stems. For many greens, you can chop the stems and cook them first, then add leaves that have been chopped or cut into narrow strips.
• Wash the leaves and stems well. Drain or dry in a salad spinner.
• Add chopped onions and garlic for great flavor.

• For each 1 to 1½ pounds of greens, heat one tablespoon of olive or vegetable oil in a large skillet over medium-high heat.
• Add stems, onions, and garlic, if using. Stir occasionally and cook several minutes until softened.
• Add the chopped leaves. Stir well and cook until the greens are all bright green.
• Add ¼ cup water or low-sodium broth, cover, and cook until tender. Check halfway through to make sure there is enough liquid to keep the greens from burning.

• Kale: 12-15 minutes
• Collards: 7-10 minutes
• Bok choy: 4-6 minutes
• Swiss chard: 10-12 minutes
• ? Mustard: 2-3 minutes
• Finish by adding a few teaspoons of vinegar, lemon juice, soy sauce, or other seasonings.
• Greens like kale go great in soups! Add washed and chopped leaves to the soup and simmer for the last 15 to 20

 

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